Rooster (hold)

Kukkutasana

Yogahardtimedno equipment

In full lotus with the arms threaded through between thighs and calves, the palms are placed flat on the floor and the straight arms press the whole body up so that only the hands touch the floor, the lotus resting on the upper forearms.

How to do it

1. Sit in full lotus and thread the arms through the gaps between thighs and calves as far as possible (toward the elbows).
2. Place the palms flat on the floor, shoulder-width, fingers spread and pointing forward.
3. Exhale, straighten the arms and press down to lift the buttocks and lotus off the floor; the lotus sits high on the forearms.
4. Torso upright or slightly forward, belly drawn in; gaze forward/nose. Hold a few breaths.
5. Exhale to lower, withdraw the arms.

Muscles worked

addominali, avambracci, pettorali, glutei, tricipiti, deltoidi

Workouts that use it

• Ashtanga primary series